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That’s the definition of finding a need and solve it, it’s working double on it, you’re a master, thank you Coach

@chasewheels

Ай бұрын

no problem I am glad you are finding these useful!

Hey Chase, wanted to thank you again for all the help. Alex had an invitational today and shaved 12 seconds off his PR in the 800. His 400 time stayed the same but he got messed up in his pacing with a start in lane 8 that he had never done. We are gonna keep hammering speed endurance with proper rest time!!

@chasewheels

Ай бұрын

no problem I am glad you found this helpful! I was just dealing with this with one of my athletes being placed in lane 8. He freaked out a bit, but it's all about experimentation. If I am in an outside lane I push the pace a little bit harder than normal because I want to put pressure on the inside lanes and make them panic in trying to catch me. An outside lane can often lead to our fastest times when we know how to run them. Good luck!

Chase, really appreciate all your help. My son is doing track for the first time. He’s a 6th grader running against 7 & 8th graders so he’s swimming uphill. Your videos have been the most informative. Thank you so much!

@chasewheels

Ай бұрын

Awesome glad I can help! Just remember especially for him once he understands what you are trying to teach him, he has to just run rather than think when its race time 👍🏾

@robhicks6849

Ай бұрын

Sounds good. We are working on arm pumping right now. He’s shaved 9 seconds off his 400 so far. I looked thru your videos and maybe I missed it but do you have a 800m tip/advice video?

@chasewheels

Ай бұрын

@@robhicks6849 Awesome, using your arms is such an easy way to increase your speed. I have not created anything on the 800m because I never competed in the 800m. Although the 800m and 1600m follow many of the basic rules on how to get faster, I do not feel as compfrotbale creating content on it because I never competed in either of those events.

So true we do a lot of 500 and 350 race models and I be gas after 350

@chasewheels

Ай бұрын

Yup. hard to consider those 'race modeling' because there's no way you're running a 500 at race pace.

Thanks coach, your previous tips helped me PR last week and I’m going to start implementing this. My arms were always short in races so this is a perfect tip for me.

@chasewheels

Ай бұрын

awesome Im so glad! The arms are by far the easiest fix for many athletes and always something that can be worked on. Even after 20 years of running my arms needed more work.

Sounds good yeah I’m trying to work on his speed endurance so he can make it all the way through the 400 without gas and out and like I said he’s doing the 800 so he needs all the speed endurance he can get

You’re so good at this mane. Big up yourself Coach❤️🇬🇩 I want to hit 46.98, 400m to get on my Country National Team, because my PB was 48seconds at 19 years old like 2 years ago my 150m was 16seconds flat etc. I didn’t break Sub50 after that, I was so confused. Now I’ve see your videos I understand what my Coach and I was doing wrong. Also I run 800m and my PB is 1:50 I wanna hit 1:47/5 soon.

@chasewheels

28 күн бұрын

yes totally! We did so many 150s for speed endurance work and if we did do a "far" run it was nothing more than 350m in practice. This helped me run 47.2 by just focusing on speed. Good luck that's a big goal but I am sure you can accomplish it. I hope you can get your 400 times back down.I bet your are making the same mistake for the 800 as well (focusing too much on volume & endurance and not enough on speed)

Hey coach. My daughter is 11yrs old her events are 400m, 200m , 100m. She’s not consistent with her PR speed. How do I get her to be consistent or to past her PR time. Seems like we are going backwards and not forward. Now it’s almost at the end of the track season championships are here. Would hill sprints be a good thing to run if we have workouts Mon- thurs and track meets sat/sun or just continue to work on endurance speed? What type of workouts should me and the coach do with her? We only have 5 track meets left

@chasewheels

7 күн бұрын

Hi great question. This is something I see all the time. Runners are not supposed to PR every race. As the season gets near the end and you begin to get ready for the more important meets you want to focus on less quantity and more quality workouts. If your daughter is struggling to run close to her best times and you are focusing on speed endurance then give her less volume, more rest, and focus on pure speed. End of season is all about rest and high-quality workouts. One thing I focus on in my workouts is how to peak at the right time. You can find out exactly how to do this in my training program found in the link in the pinned comment.

What are your thoughts on special endurance 1 and 2 ? Example 200mx 6 at 85 percent race pace and break down at 85-90 percent race pace ? Example 450,350,250,150 ? 6-10 minutes recovery?

@chasewheels

Ай бұрын

Im not sure I fully understand the question. 6x200 @ 85% with 6-10 min rest is a great workout. 450,350,250,150 @ 85-90% with 6-10 min is a decent workout. Id say no need for the 450, that's a bit long for training purposes. If you are doing both of these workouts in that same day then that is far too much volume at 85-90% max speed. Theres no way an athlete will be able to do both of these in one day and maintain proper speed.

@dereckwilliams4163

Ай бұрын

@@chasewheels I was saying as 2 different workouts like one workout being a 450m breakdown example 450,350,250,150 6-10 minutes recovery and a tempo workout of 200s at 85 percent race pace 6x200. I guess it was a bad question

@chasewheels

Ай бұрын

@@dereckwilliams4163 No problem, not a bad question. Its hard to fully communicate in the comments but now I understand. I think they are both decent workouts. The one change I might make is removing the 450 and doing one extra 350 to replace it. That is my only suggesting, but ultimately I cant say if it would make that big of a difference if you kept them as is. Another suggestion is taking the 200m down to 150m repeats. 150s are my favorite distance to train 100/200m runners. But again a minor change. overall I think those are good workouts if the athletes are given enough rest in between.

@dereckwilliams4163

Ай бұрын

@@chasewheels thanks

@robhicks6849

Ай бұрын

⁠@@chasewheels6-10 minute rest between each 200?

Ran a 68 in the 400m as an 8th grader, I have a problem with starting, can you make a video on how yo have a good start in the 400

@wnJhntn

Ай бұрын

Your block start is the same as every sprinting event, and in the 400 you should go all out for the first 60m

@chasewheels

Ай бұрын

Sure I can make that video. If you remember my race strategy is 90% for the first 90 meters as a general guideline on how to start. There are however many ways you can approach the stagger in a 400m by using other people in the race to pace you. This can actually make for a great video, I will work on making this one for you.

@TAA_ACCRA

Ай бұрын

@@chasewheels I just saw that video and I recently ran 59, thank you so much!

@chasewheels

Ай бұрын

@@TAA_ACCRA No problem! glad you got your PR

We rested for a 4 to 5 minutes in between each rung of the ladder work out we did today

@chasewheels

Ай бұрын

For speed endurance you may want a bit more rest depending on your goal. It takes 8-12 minutes for your nervous system to fully recovery. So if you want to work your athlete in the 85%+ max speed zones then more rest is required. At 4 to 5 minutes rest you are probably training around 70%. Nothing wrong with that but keep in mind if you only train him at this low percent of max speed his body will not respond well when he run at race pace

@robhicks6849

Ай бұрын

Thank you for the insight. Following a guy on Instagram that I don’t agree with who’s saying for speed endurance training do 10 100s and jog the 100s in between for rest

@chasewheels

Ай бұрын

@@robhicks6849 that is ok for edurance but i would not consider that speed endurance

I wanna contact him i need my 400time better

@chasewheels

Ай бұрын

HI Ryan check the link in the pinned comment to see if that is something you may enjoy. I am open to answering any questions.

I run a 58 in the 400m but my coach says I start of too slow I guess I’m afraid of dying out

@chasewheels

Ай бұрын

the 400 is very much an experiment. One race you get out too slow and coach yells at you for running too slow. the next race you get out too fast and end up dying so coach yells at you for dying in the end. Then after a few races you being to figure out your 400m race pace so that you start out at the right speed (90% for 90m) and you can finish strong. There is a nice balance it just takes some trial and error to figure it out.

@D4nny_D

Ай бұрын

@@chasewheels thanks for the advice 🙏🏼

@chasewheels

Ай бұрын

@@D4nny_D no problem!

Coconut